ERG: HHCC Week 3 Base

• Cycling
• 44mTime
• 34Stress
• 0.68Intensity
• 25Popularity

About this workout

This workout features a punishing main set of 2×60 seconds at 90% FTP, designed to build the kick needed to close gaps and enhance your raw sprinting power. It's perfect for adding intensity to your training week, especially when you need to sharpen your anaerobic capacity for those crucial race kicks or breakaway attempts.

Workout structure

• 2 min @ 50% (50w) 90 rpm
• 2 min @ 70% (70w) 90 rpm
• 2 min @ 90% (90w) 90 rpm
• 2 min @ 70% (70w) 90 rpm
• 2X
  • 30 sec @ 100% (100w) 150 rpm
  • 30 sec @ 50% (50w) 90 rpm
• 3 min @ 50% (50w) 90 rpm
• 15 sec @ 150% (150w) 90 rpm
• 1:45 min @ 70% (70w) 90 rpm
• 2X
  • 1 min @ 90% (90w) 90 rpm
  • 2 min @ 70% (70w) 90 rpm
  • 3 min @ 50% (50w) 90 rpm
  • 2 min @ 70% (70w) 90 rpm
• 1 min @ 90% (90w) 90 rpm
• 2 min @ 70% (70w) 90 rpm
• 10 min @ 50% (50w) 90 rpm